07.27.2024 “UNITED WE RUCK”

Partner WOD:
50- Burpees w/Lateral Hop over Sandbag
13- Sandbag Get Ups
50- Sandbag Back Rack Walking Lunges (each leg)
13- Sandbag Get Ups
50- Sandbag Ground to Overhead
13- Sandbag Get Ups

Cash Out: 1 mile weighted (Sandbag or Ruck), CARRYING AN AMERICAN FLAG (AFAP) as fast as possible

*both of you will do all of the reps

Rx: Sandbag 60/40lbs
*can scale by using ruck instead of sandbag
**Each of you will do all of the reps.

Start every movement together and finish with your 1 miler as fast as possible with your partner. 

07.26.2024 “WASHINGTON”

Ruck Suitcase Carry
1.5 Miles
*Each time you switch hands or rest, you must do 10 squat clean thrusters before you begin the suitcase carry again.

Rx: 30/20lbs

Rx+: 45/30lbs

Scoring= for time

07.25.2024 “CORE CONTROL”

2 Rounds:
800m Ruck
50 Single Leg V-Ups (slick)
25 Plank Ups (slick)
800m Ruck
50 Sit Ups (slick)
1 min Plank Hold (Ruck optional)

Rx: Ruck 30/20lbs

Scoring= for time

07.23.2024 “LEGS ON BLAST”

4 Rounds:
100m Ruck Side Shuffle (50m down, 50m back)
15 Ruck Static Lunges (ea leg)
15 Ruck 1 & ¼ Squat
15 Ruck Single Leg Deadlifts (ea leg)

Cash Out:

Heavy 400m Carry (load up and go!)

Rx: Ruck 30/20lb

Scoring= for time

07.22.2024 “ASSAULT”

100m Bear Crawl (slick/50m down, 50m back)
20 SB Power Cleans
30 SB Plank Pull Throughs (total)
40 Lateral Hops over SB
50m Sprint (down & back, ruck optional)
60 Swings (KB, Ruck or SB)
THEN REPEAT in reverse order, starting with 60 more swings.

Rx: Sandbag 60/40lb

Scoring= for time

07.20.2024 "DON'T LET ME DOWN"

25 minute AMRAP
100m Suit case carry (50m right / 50m left hand)
100m Back rack carry
100m Front rack carry
100m Zombie carry
100m Back rack run

The load must never be put down at any point throughout the 25 min.

If you put the load down, before restarting your carry perform 10 burpees over the load.

Equipment - Kettlebell or Sandbag or Ruck as heavy as possible. 

Establish with some practice reps.

Score= for completion

07.19.24 "BEARLY FUN"

4 Rounds For Time:
20m Bear crawl ruck drag
10 Burpees over bag
20m Bear crawl (no ruck)
10 Squat jumps over ruck
20m Ruck Front Rack Walk Lunges
60sec Wall Sit (Rnd 1 no ruck, Rnd 2 ruck on lap, Rnd 3 ruck in front rack, Rnd 4 ruck over head)

Rx: Ruck 30/20 lbs

*You can also do this entire workout with a sandbag

Scoring= for time

07.18.2024 "FEEL THE PUMP"

3 Rounds For Time:
20 KB Snatch (10 left / 10 right)
20 Hand KB step overs (total)
20 KB Clean & Press (10 left / 10 right)
20 KB Plank pull throughs (total)
20 KB Swings
20 Alt V sit ups (total)

Rx: Sand Kettlebell 44/35lb

Rest as required in between rounds to complete each round unbroken

Scoring= for time

07.16.2024 "IT'S ALL IN THE HIPS"

6 Rounds For Time:
6 Alternating Med Ball Cleans (total)
60 Alternating Toe Taps (total)
6 Med Ball Over Shoulder (total)
60 seconds rest

Rx: Sand Med Ball 100/80lb

Scoring= for time

07.15.2024 "THE WALKING DEAD"

30 min AMRAP:
Sandbag Carry 200m
20 Sandbag Front Squats
Sandbag Carry 200m
20 Sandbag Shoulder to Overhead
Sandbag Carry 200m
20 Sandbag Back Rack Walking Lunges
Sandbag Carry 200m
20 Sandbag Thrusters

Rx: Sandbag 60/40lb

Keep the carry pace as fast as possible but don’t break into a run. 

Scoring= rounds + reps

07.13.2024 "HIGH-RISE"

20 MINUTE EMOM
Minute 1: Alternating Box Step Ups w/ a Sandbag
Minute 2: Plank Sandbag Pull Through
Minute 3: Sandbag Front Squats
Minute 4: REST

Rx: Sandbag 60/40 lbs, Box 24”/20”
Extra: Wear a Ruck

Scoring= 

Total Reps: each step up and pull through counts as 1 rep

07.12.2024 "5 AFTER MIDNIGHT"

5 ROUNDS
100m Sandbag Suitcase Carry (Right)
100m Sandbag Suitcase Carry (Left)
10 Sandbag Thrusters
10 Sandbag Over The Shoulder
100m Sandbag Suitcase Carry (Right)
100m Sandbag Suitcase Carry (Left)
Rest 1min Between Rounds

Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs

Scoring= for time